What Can You Eat That's No Carbs? The Ultimate Zero-Carb Food Guide

November 8, 2025 •

4 min read

While a truly zero-carb diet is highly restrictive and often unnecessary for health benefits, a meal plan based on zero-carb foods primarily consists of meat, fish, and fats. It is an extreme form of low-carb eating, requiring strict adherence to avoid foods containing carbohydrates. Let's explore exactly what can you eat that's no carbs and understand the parameters of this dietary approach.

Quick Summary

This guide provides a comprehensive list of foods containing virtually no carbohydrates, highlighting the primary staples like meats, fish, and healthy fats. Learn the crucial differences between a strict zero-carb approach and a low-carb diet to make informed choices.

Key Points

True Zero-Carb Foods: Animal products like meat, fish, and eggs are the only truly zero-carb options.
Near-Zero Options: Some plant foods like leafy greens, high-fat fruits, and nuts contain minimal net carbs but are not entirely carb-free.
Nutrient Deficiencies: Eliminating all plant matter can lead to deficiencies in essential vitamins, minerals, and fiber.
Zero vs. Low-Carb: Zero-carb is far more restrictive than a ketogenic diet, which allows up to 50g of net carbs daily.
Initial Weight Loss: Much of the initial weight loss is due to water weight, though long-term fat loss is possible.
Consult a Doctor: A healthcare professional should be consulted before starting this diet due to its restrictive nature and potential risks.

The Core of a Zero-Carb Diet: True Zero-Carb Foods

True zero-carb foods are limited to animal products. These foods provide protein and fat, which the body uses for energy in the absence of carbohydrates. This approach is closely aligned with the carnivore diet, focusing on meat, fish, and animal fats.

Meat and Poultry

Beef: All cuts, including steak, ground beef, and roast.
Pork: Pork chops, bacon (check for sugar curing), and ground pork.
Lamb: Lamb chops, roast, and ground lamb.
Poultry: Chicken, turkey, and duck, especially the fattier cuts with the skin on.
Organ Meats: Liver, kidney, and heart, which are highly nutrient-dense.

Fish and Seafood

Fatty Fish: Salmon, mackerel, and sardines are excellent choices, providing omega-3 fatty acids.
White Fish: Cod, tilapia, and other white fish.
Shellfish: Shrimp, crab, mussels, and clams are great zero-carb protein sources.

Eggs and Dairy (High-Fat, Low-Carb)

Eggs: A staple of many low-carb diets, eggs are versatile and contain negligible carbs.
Hard Cheese: Aged hard cheeses like cheddar and parmesan contain virtually zero carbs.
Butter and Ghee: Animal fats that are pure fat and contain no carbs.

Fats and Oils

Animal Fats: Tallow, lard, and chicken fat are crucial for energy on a zero-carb diet.
Oils: Olive oil and coconut oil can be used, though some strict adherents only consume animal-derived fats.

Navigating "Zero-Carb" with Near-Zero Options

While a strict zero-carb diet excludes all plant matter, many who follow a zero-carb-like eating pattern incorporate foods with minuscule amounts of net carbs. The 'net carb' is the total carb count minus fiber, which is not digested by the body.

Low Net Carb Plant Foods

Leafy Greens: Spinach and kale (in small amounts).
Non-Starchy Vegetables: Broccoli, cauliflower, bell peppers, asparagus, and zucchini contain trace carbs but are very low.
High-Fat Fruits: Avocado and coconut are high in fat and contain very few net carbs.
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are low in net carbs but are not truly zero-carb.

Zero-Carb vs. Low-Carb: A Comparison

It's important to differentiate between a true zero-carb approach and a less restrictive low-carb diet, such as keto. A zero-carb diet is essentially a stricter version of the carnivore diet, whereas keto is more flexible.


Feature	Zero-Carb Diet	Ketogenic (Low-Carb) Diet
Carb Intake	Aims for 0g per day, excluding all plants.	Aims for 20-50g net carbs per day, allowing limited plant foods.
Fuel Source	Relies entirely on fat and protein for energy.	Relies on ketones from fat metabolism for energy.
Food Choices	Strictly animal products (meat, fish, eggs, fat).	Meat, fish, eggs, and fats, plus non-starchy vegetables, some nuts, and seeds.
Nutrient Concerns	High risk of nutrient deficiencies (fiber, Vitamin C).	Lower risk of deficiencies if a wide variety of allowed foods are consumed.
Flexibility	Extremely restrictive and challenging to maintain long-term.	More flexible and sustainable for many people.

A Sample Zero-Carb Meal Plan

This sample plan is based on a strict zero-carb protocol using only animal products.

Breakfast: Scrambled eggs cooked in butter, served with bacon (uncured) and beef sausage.
Lunch: A large ribeye steak cooked in tallow, seasoned with salt. No side dishes.
Dinner: Broiled salmon fillet, served with crispy fried chicken skin or pork rinds for crunch.
Snack: Cheese crisps made from baked hard cheese.

Potential Benefits and Risks of a Zero-Carb Diet

Potential Benefits

Weight Loss: Many experience rapid initial weight loss, primarily due to reduced water weight and appetite suppression from high protein intake.
Improved Blood Sugar Control: Eliminating carbs can drastically reduce blood sugar and insulin levels, which may benefit individuals with diabetes or insulin resistance.
Reduced Inflammation: Some research suggests very low-carb diets may reduce inflammation, particularly harmful abdominal fat.

Potential Risks and Downsides

Nutrient Deficiencies: The elimination of fruits, vegetables, and whole grains removes crucial sources of vitamins (especially C), minerals, and fiber.
"Keto Flu" Symptoms: As the body adapts, individuals may experience headaches, fatigue, brain fog, and irritability.
Digestive Issues: A severe lack of fiber can lead to constipation.
Cardiovascular Concerns: Some studies have shown an increase in "bad" LDL cholesterol on very high-fat diets, though research is mixed.
Long-Term Sustainability: The extreme restrictiveness makes this diet challenging to sustain over the long haul.

Conclusion

While a strictly zero-carb diet, primarily consisting of animal products, offers potential benefits like rapid weight loss and blood sugar control, it is an extremely restrictive eating pattern with significant risks of nutrient deficiencies and adverse side effects. Most people can achieve similar health goals with a less restrictive low-carb or ketogenic diet, which allows for more nutrient-dense plant foods and is easier to maintain. As with any major dietary change, consulting with a healthcare professional is strongly recommended to ensure you are meeting your nutritional needs and to mitigate potential health risks. You can find more information about low-carb diets at Healthline.

Frequently Asked Questions

A zero-carb diet aims for the complete elimination of carbohydrates, restricting consumption to animal products. A low-carb diet, like the ketogenic diet, is less restrictive and typically allows 20-50 grams of net carbs per day, often including non-starchy vegetables and some nuts.

Yes, on a strict, true no-carb diet, all vegetables are eliminated. However, some who follow a less stringent, near-zero carb approach may include small amounts of non-starchy vegetables like leafy greens due to their low net carb count.

When you eat no carbs, your body enters a state called ketosis, where it begins burning fat for fuel instead of glucose. This can lead to weight loss, but may also cause fatigue, headaches, and nutrient deficiencies.

Some good zero-carb snacks include hard cheese crisps, crispy baked salmon skin, or beef jerky (be sure to check the label for added sugars). Uncured bacon or slices of cold meat are also options.

There is limited research on the long-term effects of a strictly no-carb diet, making its long-term safety unclear. Potential risks include nutrient deficiencies, high LDL cholesterol, and other health issues. Consulting with a healthcare professional is essential.

Yes, many aged, hard cheeses contain virtually no carbohydrates and are a staple for those following a zero-carb lifestyle. However, some softer cheeses and lactose-containing dairy products do have some carbs.

On a no-carb diet, the best beverage choices are water, black coffee, and plain tea. It is crucial to stay hydrated, especially during the initial adaptation phase.